Warm up: allot of shoulder mobility and band movements
Speed Bench: 8 x 3 x 235 *
Close grip: 275 x 6/ 2 x 6 x 225
Shoulder Shockers: 2 sets
Band pull apart : 2 x 20
Bench sit ups: 5 x 10 x light band?
* For the record I am not a big fan of speed benching at all. But its lined out in The Cube, so I figured Id do it .Besides, it gives me a chance to work on bringing the bar down faster since Ed Coan (BLATANT name drop) commented that I really needed to do so.
Right now on the secondary stuff I haven't got it nailed down 100% on what or how they are going to be used. At this point I am basing it off of a mixture of Lilly's E book and blog post along with what I feel are my individual weaknesses .
Speed Bench: 8 x 3 x 235 *
Close grip: 275 x 6/ 2 x 6 x 225
Shoulder Shockers: 2 sets
Band pull apart : 2 x 20
Bench sit ups: 5 x 10 x light band?
* For the record I am not a big fan of speed benching at all. But its lined out in The Cube, so I figured Id do it .Besides, it gives me a chance to work on bringing the bar down faster since Ed Coan (BLATANT name drop) commented that I really needed to do so.
Right now on the secondary stuff I haven't got it nailed down 100% on what or how they are going to be used. At this point I am basing it off of a mixture of Lilly's E book and blog post along with what I feel are my individual weaknesses .
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